Garlic, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked garlic transforms from pungent and sharp to sweet, mellow, and deeply aromatic, forming a foundational flavor for countless dishes. --- RECIPE --- Servings: 2-4 Prep Time: 10 minutes Ingredients: - 4-6 cloves garlic - 1 tablespoon olive oil Instructions: 1. Peel and thinly slice or mince garlic cloves. 2. Heat olive oil in a small skillet over low to medium-low heat. 3. Add garlic and cook, stirring frequently, for 5-10 minutes, or until golden brown and fragrant. Be careful not to burn. 4. Use as a base for other dishes or serve as a flavorful garnish.
Per 100g reference serving, Garlic, cooked provides 142 kcal of energy, 6.58g protein (19% of calories), 28g total carbohydrates (79% of calories, including 2.7g dietary fiber and 0.99g sugars), and 0.38g total fat (2% of calories).
Vitamins Profile in Garlic, cooked (Per 100g)
Track how Garlic, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 8 mg | 8.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.08 mg | 0.5% DV |
| Vitamin K (Phylloquinone) | 1.7 µg | 1.4% DV |
| Vitamin B1 (Thiamin) | 0.179 mg | 14.9% DV |
| Vitamin B2 (Riboflavin) | 0.104 mg | 8% DV |
| Vitamin B3 (Niacin) | 0.661 mg | 4.1% DV |
| Vitamin B6 (Pyridoxine) | 1.17 mg | 68.6% DV |
| Total Folate (Vitamin B9) | 2 µg | 0.5% DV |
| Folate (Dietary Folate Equivalents) | 2 µg | 0.5% DV |
| Natural Food Folate | 2 µg | 0.5% DV |
| Choline | 23.1 mg | 4.2% DV |
| Beta-Carotene | 4 µg | 0.1% DV |
| Lutein + Zeaxanthin | 14 µg | 0.1% DV |
Minerals & Electrolytes in Garlic, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.69 mg | 9.4% DV |
| Calcium (Ca) | 180 mg | 13.8% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 399 mg | 8.5% DV |
| Zinc (Zn) | 1.15 mg | 10.5% DV |
| Selenium (Se) | 9.7 µg | 17.6% DV |
| Phosphorus (P) | 152 mg | 12.2% DV |
| Copper (Cu) | 0.297 mg | 33% DV |
| Sodium (Na) | 248 mg | 10.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.02 g | 1.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.228 g | 1.6% DV |
| Monounsaturated Fat (MUFA) | 0.011 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.248 g | 1.2% DV |
| Saturated Fat (SFA) | 0.088 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Garlic, cooked contains 142 calories (kcal), 6.58g of protein, 28g of carbohydrates (2.7g fiber, 0.99g total sugars), and 0.38g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Garlic, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.52 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Garlic, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Garlic, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.